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  6. Macadamia vs. Navy bean raw

Macadamia vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the differences between macadamia and navy bean raw?

  • Macadamia is higher in manganese, vitamin B1, copper, iron, phosphorus, vitamin B3, and calcium, yet navy bean raw is higher in folate and vitamin C.
  • Macadamia's daily need coverage for manganese is 162% more.
  • Macadamia has 142 times more saturated fat than navy bean raw. While macadamia has 12.061g of saturated fat, navy bean raw has only 0.085g.
  • The glycemic index of macadamia is lower.

We used Nuts, macadamia nuts, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Macadamia vs Navy bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +28.7%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +91.2%
Contains more CopperCopper +112.4%
Contains more ZincZinc +46.1%
Contains more PhosphorusPhosphorus +88%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +912.5%
Contains more SeleniumSelenium +500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +206.4%
Contains more Vitamin B3Vitamin B3 +102.7%
Contains more Vitamin B6Vitamin B6 +44%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more FolateFolate +1100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Navy bean raw DV% diff.
Manganese 4.131mg 0.408mg 162%
Monounsaturated fat 58.877g 0.052g 147%
Fats 75.77g 0.7g 115%
Vitamin B1 1.195mg 0.39mg 67%
Saturated fat 12.061g 0.085g 54%
Copper 0.756mg 0.356mg 44%
Fiber 8.6g 34%
Calories 718kcal 67kcal 33%
Folate 11µg 132µg 30%
Iron 3.69mg 1.93mg 22%
Vitamin C 1.2mg 18.8mg 20%
Phosphorus 188mg 100mg 13%
Vitamin B3 2.473mg 1.22mg 8%
Polyunsaturated fat 1.502g 0.407g 7%
Magnesium 130mg 101mg 7%
Calcium 85mg 15mg 7%
Vitamin B6 0.275mg 0.191mg 6%
Selenium 3.6µg 0.6µg 5%
Vitamin E 0.54mg 4%
Protein 7.91g 6.15g 4%
Vitamin B2 0.162mg 0.215mg 4%
Zinc 1.3mg 0.89mg 4%
Potassium 368mg 307mg 2%
Vitamin B5 0.758mg 0.825mg 1%
Carbs 13.82g 13.05g 0%
Net carbs 5.22g 13.05g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 13mg 0%
Tryptophan 0.067mg 0.064mg 0%
Threonine 0.37mg 0.258mg 0%
Isoleucine 0.314mg 0.273mg 0%
Leucine 0.602mg 0.442mg 0%
Lysine 0.018mg 0.35mg 0%
Methionine 0.023mg 0.064mg 0%
Phenylalanine 0.665mg 0.31mg 0%
Valine 0.363mg 0.316mg 0%
Histidine 0.195mg 0.172mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +10724.3%
Contains more OtherOther +20%
Contains more WaterWater +5719.9%
~equal in Carbs ~13.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +113125%
Contains more Poly. FatPolyunsaturated fat +269%
Contains less Sat. FatSaturated fat -99.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.